Egg Yolk vs Yogurt Fruit
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Egg Yolk has more protein per 100 calories: 4.99 g against 4.36 g.
- Yogurt Fruit is lighter per 100 g: 102 kcal against 305 kcal.
- Egg Yolk leads in 31 micronutrients, including Vitamin A, Thiamin (B1), Pantothenic Acid (B5).
- Yogurt Fruit leads in 13 micronutrients, including Niacin (B3), Vitamin C, Vitamin K.
Per 100 calories
| Nutrient | Egg Yolk | Yogurt Fruit |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.99 g | 4.36 g |
| Carbs | 1.31 g | 18.3 g |
| Fat | 8.19 g | 1.21 g |
| Vitamins | ||
| Vitamin A | 122 µg | 49.5 µg |
| Thiamin (B1) | 0.059 mg | 0.037 mg |
| Riboflavin (B2) | 0.176 mg | 0.173 mg |
| Niacin (B3) | 0.01 mg | 0.095 mg |
| Pantothenic Acid (B5) | 1.06 mg | 0.488 mg |
| Vitamin B6 | 0.127 mg | 0.04 mg |
| Folate | 51.4 µg | 9.21 µg |
| Vitamin B12 | 0.6 µg | 0.469 µg |
| Choline | 232 mg | 14.4 mg |
| Vitamin C | 0 mg | 0.655 mg |
| Vitamin D | 1.66 µg | 0.635 µg |
| Vitamin E | 0.772 mg | 0.032 mg |
| Vitamin K | 0.229 µg | 0.456 µg |
| Minerals | ||
| Calcium | 41.4 mg | 147 mg |
| Iron | 1.24 mg | 0.065 mg |
| Magnesium | 3.05 mg | 14.5 mg |
| Phosphorus | 136 mg | 119 mg |
| Potassium | 35.8 mg | 188 mg |
| Sodium | 20.6 mg | 56.2 mg |
| Zinc | 0.939 mg | 0.736 mg |
| Copper | 0.007 mg | 0.078 mg |
| Manganese | 0.023 mg | 0.063 mg |
| Selenium | 18.1 µg | 2.94 µg |
| Iodine | 120 µg | 49.5 µg |
| Carbohydrates | ||
| Sugar | 1.2 g | 13.2 g |
| Fructose | 0.019 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.41 g | 0.034 g |
| Monounsaturated Fat | 3.33 g | 0.333 g |
| Saturated Fat | 2.76 g | 0.782 g |
| Trans Fat | 0.035 g | 0 g |
| Cholesterol | 327 mg | 5.02 mg |
| Omega-3 (ALA) | 0.029 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-3 (DHA) | 0.041 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.17 g | 0.024 g |
| Amino Acids | ||
| Histidine | 0.127 g | 0.108 g |
| Isoleucine | 0.256 g | 0.238 g |
| Leucine | 0.429 g | 0.439 g |
| Lysine | 0.374 g | 0.391 g |
| Methionine | 0.122 g | 0.129 g |
| Cystine | 0.084 g | 0.04 g |
| Phenylalanine | 0.216 g | 0.238 g |
| Tyrosine | 0.204 g | 0.221 g |
| Threonine | 0.22 g | 0.179 g |
| Tryptophan | 0.065 g | 0.024 g |
| Valine | 0.289 g | 0.361 g |
| Arginine | 0.339 g | 0.132 g |
| Alanine | 0.257 g | 0.186 g |
| Serine | 0.479 g | 0.346 g |
| Proline | 0.612 g | 0.854 g |
| Glycine | 0.151 g | 0.105 g |
| Aspartic Acid | 0.198 g | 0.517 g |
| Glutamic Acid | 0.412 g | 0.27 g |
Per 100 grams
| Nutrient | Egg Yolk | Yogurt Fruit |
|---|---|---|
| Calories | 305 kcal | 102 kcal |
| Protein | 15.2 g | 4.47 g |
| Carbs | 4 g | 18.7 g |
| Fat | 25 g | 1.24 g |
| Vitamins | ||
| Vitamin A | 373 µg | 50.7 µg |
| Thiamin (B1) | 0.18 mg | 0.038 mg |
| Riboflavin (B2) | 0.538 mg | 0.177 mg |
| Niacin (B3) | 0.031 mg | 0.097 mg |
| Pantothenic Acid (B5) | 3.24 mg | 0.5 mg |
| Vitamin B6 | 0.387 mg | 0.041 mg |
| Folate | 157 µg | 9.43 µg |
| Vitamin B12 | 1.83 µg | 0.48 µg |
| Choline | 709 mg | 14.8 mg |
| Vitamin C | 0 mg | 0.671 mg |
| Vitamin D | 5.08 µg | 0.65 µg |
| Vitamin E | 2.36 mg | 0.033 mg |
| Vitamin K | 0.7 µg | 0.467 µg |
| Minerals | ||
| Calcium | 127 mg | 150 mg |
| Iron | 3.78 mg | 0.067 mg |
| Magnesium | 9.3 mg | 14.9 mg |
| Phosphorus | 414 mg | 122 mg |
| Potassium | 109 mg | 193 mg |
| Sodium | 62.8 mg | 57.6 mg |
| Zinc | 2.87 mg | 0.754 mg |
| Copper | 0.022 mg | 0.08 mg |
| Manganese | 0.07 mg | 0.065 mg |
| Selenium | 55.3 µg | 3.01 µg |
| Iodine | 368 µg | 50.7 µg |
| Carbohydrates | ||
| Sugar | 3.67 g | 13.5 g |
| Fructose | 0.057 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 4.3 g | 0.035 g |
| Monounsaturated Fat | 10.2 g | 0.341 g |
| Saturated Fat | 8.43 g | 0.801 g |
| Trans Fat | 0.107 g | 0 g |
| Cholesterol | 997 mg | 5.14 mg |
| Omega-3 (ALA) | 0.088 g | 0 g |
| Omega-3 (EPA) | 0.004 g | 0 g |
| Omega-3 (DHA) | 0.126 g | 0 g |
| Omega-6 (Linoleic Acid) | 3.57 g | 0.025 g |
| Amino Acids | ||
| Histidine | 0.389 g | 0.111 g |
| Isoleucine | 0.781 g | 0.244 g |
| Leucine | 1.31 g | 0.45 g |
| Lysine | 1.14 g | 0.401 g |
| Methionine | 0.371 g | 0.132 g |
| Cystine | 0.255 g | 0.041 g |
| Phenylalanine | 0.659 g | 0.244 g |
| Tyrosine | 0.622 g | 0.226 g |
| Threonine | 0.673 g | 0.183 g |
| Tryptophan | 0.197 g | 0.025 g |
| Valine | 0.882 g | 0.37 g |
| Arginine | 1.04 g | 0.135 g |
| Alanine | 0.783 g | 0.191 g |
| Serine | 1.46 g | 0.354 g |
| Proline | 1.87 g | 0.875 g |
| Glycine | 0.46 g | 0.108 g |
| Aspartic Acid | 0.603 g | 0.53 g |
| Glutamic Acid | 1.26 g | 0.277 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Egg Yolk and Yogurt Fruit, including preparation variants and research-cited compound levels, or compare any two foods.